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Wednesday 03.07.2018

POSTED ON March 6, 2018

Wednesday | 03.07.2018

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Warm Up:
 
5 sumo inch worm
:20 supinated dead hang
10 empty bar deadlifts
7/7 single leg glute bridge
 
x2-3 sets
 
Skill:
 
A1.) Hollow to arch roll 4×20; rest :45
A2.) Single arm seated DB Arnold Press 4 sets 7/7; rest :30/:45
 
Metcon:
 
RX
 
5 Rope Climbs
5 deadlifts 275/185
4 Rope Climbs
4 deadlifts 275/185
3 Rope Climbs
3 deadlifts 275/185
2 Rope Climbs
2 deadlifts 275/185
1 Rope Climbs
1 deadlifts 275/185
 
For Time
Intermediate
 
5 Rope Climbs
5 deadlifts 225/155
4 Rope Climbs
4 deadlifts 225/155
3 Rope Climbs
3 deadlifts 225/155
2 Rope Climbs
2 deadlifts 225/155
1 Rope Climbs
1 deadlifts 225/155
 
For Time
 
 
Beginner
 
10 hanging hip taps
5 deadlifts 1855/125
8 hanging hip taps
4 deadlifts 185/125
6 hanging hip taps
3 deadlifts 185/125
4 hanging hip taps
2 deadlifts 185/125
2 hanging hip taps
1 deadlifts 185/125
 
For Time
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